Wine Country CrossFit | Box Jumps and Chipper

Wednesday's WOD: Box Jumps: Find 1rm For time: 60 Air Squats Run to yellow line 30 Toes-2-bar Run to yellow line 60 Push-ups Run to yellow line 30 Lateral Jumps over hurdle Run to yellow line 60 Mtn. Climbers Run to yellow line 30 Lunges w/ Overhead Plate

2012 06 26

Pull Ups and Sprints

By: Beth Rypins 0

Tuesday's WOD: Pull Up Work: Work Kipping, Strict, L, or weighted 10 x 100m sprints on the minute

2012 06 25

New Wold Recod Diane

By: Beth Rypins 0

How about a little inspiration to make you go fast with your Diane time on Monday? Check out Dan Bailey completing Diane in 1:35!!! -Ryan [youtube]http://www.youtube.com/watch?v=kRoxxpLA_FA[/youtube] ================================= Monday's Benchmark WOD: Diane 21-15-9 Deadlifts (225/185) Handstand Push Ups Compare to: 1/3/11, 5/2/11, 9/2/11, 1/16/12 *For Rx Athlete has the choice of…

2012 06 24

Handstands

By: Beth Rypins 0

Handstand work 7 Rounds: Max Handstand hold 10 Body rows Your score is the total amount of time held in a handstand. *Coaches Note: Max handstand hold can be scaled multiple ways: If athlete cannot hold a free handstand, they may hold against a wall, or with a spotter Athletes…

2012 06 21

Press and Running WOD

By: Beth Rypins 0

Thursday's WOD: Press - Find 1rm, reduce to 85% and perform 3x5 5 Rounds: 100m Run 10 Burpees 30 Double Unders Rest 1 min

2012 06 20

Paleo Potluck & Bells

By: Beth Rypins 0

Mark your calendars for June 29 for our next Paleo Potluck. Come to the 5.30PM class, and stay for the potluck that will start at 6.30PM. We will complete the 45 day Paleo Challenge that day, and celebrate our successes by breaking bread, er, well, or not! But we will…

2012 06 19

Visiting CrossFitters & Deadlifts

By: Beth Rypins 0

This last weekend I journeyed to St Paul, Minnesota for my family reunion. I come from hard working North Dakota farm stock, and man can those people bake! Kuchen, strudel, cakes, cookies and pies! I managed to not eat one ounce of gluten, but I confess I indulged a bit…

2012 06 18

REMINDER!!! CLASS SCHEDULES CHANGE THIS WEEK!

By: Beth Rypins 0

I hope everyone is enjoying their weekend and getting prepared for tomorrow's impending Cindy! One last reminder that this week marks our change in the evening class schedule. Monday through Thursday class times will be 4.30, 5.30, and 6.30pm. CrossFit 101 and OnRamp will move to 7:30pm. The Friday afternoon…

2012 06 17

Double Unders and Skill Transfer (This is Required Watching!)

By: Beth Rypins 1 Comment

This is so profound it is ridiculous! I don't want to see any more BS with your double unders! Jump tall and point those toes at the floor! Mobility WOD: The Double Under and Olympic Lifting Skill Transfer -Ryan ===================================== Friday's WOD: Snatch work (from floor, full squat) 7 Rounds:…

2012 06 14

Rings and Tabata

By: Beth Rypins 0

Ring work of coaches choice Tabata: Air Squats Pull ups push ups sit ups Standard Tabata: 8 rounds per station of 20 seconds of work followed by 10 seconds of rest. Complete all 8 rounds at each station before moving on.

2012 06 13

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY Wine Country CrossFit FREE!

New To CrossFit

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY Wine Country CrossFit FREE!

New To CrossFit

Experienced CrossFitter